WHERE TO TOMORROW?

Well I forgot to post where we’ll be tomorrow. I also just found out that I have to get someone to football in the morning, so it looks like we’ll meet at Vet park this week. This will be the last one that I’ll be able to do as well, since next week is a hands off period. Hopefully see you tomorrow!  Z

RECOVERY WEEK

It’s late, I just got in from downstate. So I’ll just put this weeks’ schedule and the basics on here for tonight. Then I’ll impart bits of wisdom to you in the next couple of days.

OF PRIMARY IMPORTANCE IS THAT YOU GET OUT THERE AND GET THOSE CAR WASH TICKETS SOLD!. DON’T BE BASHFUL. Remember that this helps you develop people skills, and you are offering a service in return for the sale. You are not just asking for money. That fact makes your efforts far more honorable, and they will be recognized as such by most of those that you approach. Contact anyone, most people have cars, we even washed a motorcycle last year. This helps you to avoid going to your relatives another time. Get to work, the budget of your team depends upon your efforts.

Mon. – A – 8 miles, steady run.

            B – 6 miles steady run.

Tues. – A – 6 miles, find a hillier route (on purpose) run the hills, but don’t overdo it.  (easy down hill)

          B – 5 miles – same as above.

Weds. – A – 4 miles & strength work. It’s time to really get going with the pushups, pullups, crunches, and                         dips!

             B – 3 – Read above.

Thurs. – A – 5 miles total. warmup – 20 min, fartlek ( your choice of style) 15 min., cool down 10 min.

              B – 4 miles – as above, with 10 min. of fartlek, (changing speeds) 3 or 4 speed, changed every 30                         sec. or so is a good start.

Fri. – A – 9 miles steady run.

         B – 6 miles steady.

Sat – A – 5 miles as you feel.

         B – 4 miles as you feel.

That gives the A’s 37 miles, and the B’s 28. A big step back in distance, which you need right now. Next week will be back to what you did last week.

REMEMBER – CAR WASH THIS SATURDAY THE 2nd.

TWO WEEKS UNTIL THE SEASON BEGINS!

WEEK #6 – THE THIRD WEEK OF THE SECOND CYCLE

Here it is – it’s that time when the distance really starts to show up in the workouts. The weekly mileage increases. The tendons and ligaments start to show that they’re toughening, old aches and pains go away and new ones show up to take their place. We still are focusing on becoming used to the mileage, not increasing intensity yet.

So do the miles, keep up the work. Many go on vacation at this time of the summer, a few are away on mission trips. Still the numbers are good each morning, let’s keep it up. At this rate we’ll have more people prepared for the season than we’ve ever had before. As I’ve stated before; this year we’ll be starting off the season expecting more of everyone who comes out for the team. We expect all B team types to be able to run 8 – 10 miles comfortably, and to be able to handle doing hill workouts and begin doing interval workouts, etc. FOLLOWING THIS SCHEDULE WILL GET YOU READY! A – team group will certainly be ready for this, and they should be ready to comfortably run 12 miles or more.

Remember that this Thursday we have the meeting at my place at 7:00 pm. We’ll be going over prep for the season and camp. As well as handing out the car wash tickets to be sold, and being fully informed of how that happens. THIS IS AN IMPORTANT MEETING – DON’T MISS IT! For those who must miss it – you have to get with me pronto afterward.  I’LL SEE YOU THURSDAY, – IF NOT TUESDAY.

REMEMBER THAT YOU’LL BE TRYING ON JACKETS & TIGHTS, SEEING THE LONG SLEEVE T’S FOR THE FIRST TIME. I’LL TAKE ANY ADDITIONAL ORDERS FOR SWEATSHIRTS AS WELL.

PRICES FOR THESE THINGS:

JACKETS & TIGHTS: $100.00 (STILL) INCLUDING THE EMBROIDERY.

LONG SLEEVE T-SHIRTS: $15.00

SWEATSHIRTS: (I DON’T HAVE IT IN FRONT OF ME, BUT I THINK THEY ARE $26.00)

So get the orders in, cash or checks made out to me are necessary to be able to get things ordered and paid for. 

Tuesday we’ll be doing the team camp at Cherry Bend park – on cherry bend rd. (just past the bend going out or north) I may be a couple of minutes late as I’ll be picking up our pay from the TCTC secretary on the way out there. Still 8:00 am as a start. See you there – for all who can make it!

> “How prompt we are to satisfy the hunger and thirst of our bodies; how slow to satisfy the hunger and thirst of our souls. Indeed we who would be practical folks cannot use the word without blushing because of our infidelity, having starved this substance almost to a shadow. We feel it to be as absurd as if a man were to break forth into a eulogy on his dog who hasn’t any. An ordinary man will work every day for a year at shoveling dirt to support his body, or a family of bodies, but he is an extraordinary man who will work a whole day in a year in support of his soul.”       – H. D. Thoreau

WEEK #6

Mon – A – 9 to 10 miles steady run. seek out different routes!

           B – 7 to 8 miles  ”   ”   “

Tues. – A – 7 miles -go to the camp at Cherry Bend park.

             B – 5 to 6 miles  (camp)

Weds – A – 4 + strength work

             B – 3 + strength work

Thurs. – A – 7 Run a course that has some hills, but don’t push on them yet.

              B – 6 miles – as above

Fri. – A – 12 miles, – long slow distance. (becoming very important now!)

         B – 7 to 8 miles – as above.

Sat. – A – 6 miles recovery run, keep it easy.

          B – 4 to 5 miles recovery run.

THIS WEEK IN XC

The week of july 13th

second week of the second cycle:

Once again this week, just focus on doing the distance! If you are following this guide, then the mileage is increasing now at a rate that will challenge. DO NOT add fast runs or racing each other in practice to what I outline here. The idea is to stay healthy and to be consistent in your training. In August you will get the opportunity to boost the intensity. One month from today you’ll be in your second day of camp at Glen Arbor. 

Mon. A – 8 to 9 miles

         B – 6 to 7 miles

Tues. A – 6 miles   -> camp is at East Silver lake park (the new one) (directions below)

          B – 4 t 5 miles  -> ” ” “

Weds. A – 4 miles and strength work

          B – 3 miles and strength work

Thurs. A – 6 miles steady

            B – 5 miles steady

Fri. A – 10 miles – a comfortable run. Run a course that gives you an “out” if you need to.

      B – 7 to 8 miles, comfortable, same as above.

Sat. A – 5 miles as you feel.

       B – 4 miles as you feel.

Mileage for the summer training logs runs thru the day before we race Howell. This week brings you up to 40 miles for the A team. 32 for B. That’s a good increase, but after last week you should be able to handle it. This team has the capacity for great things, and what is wonderful is that key people are out there getting their preparation accomplished.

You make a difference for the entire team. When you say to yourself that it won’t matter if you don’t run much this summer or maybe not at all, you cheat yourself of what you might accomplish and give that race place to the person who is putting in the workload now. Possibly even worse is that you are also cheating your team out of your best performances; what you can truly accomplish. That is why I am so pleased that we have large numbers in the mornings who are able to make it to Veterans park.

Remember that those who want to play soccer or football are out there working out, practicing their skills in order to have a better chance of making it thru the tryouts. They know they need to. You need to as well, just as much as they do, or more.

Tuesday “camp” day will meet at the usual 8 am at the new park on East Silver lake rd., that’s just south of Silver lake rd. at the light / Gilroy’s hardware, coffee shop, etc. Going up Silver lake rd. you would take a left, coming into town on Silver lake – you turn right, traveling south on Zimmerman – you go straight thru.

ORGANIZATION – IS THE BLUEPRINT FOR BUILDING YOUR DREAMS

ENERGY -> THE CAPACITY FOR ACTION, POWERED BY PASSION.

season cycle #2 – cherry fest. week

This is a bit of a recovery week. The mileage for the week will not go up, but my recommendation won’t go down either. What I posted for last week was A: 35 miles, and B: 27. As long as you keep the intensity down, you can come back with the same mileage when it’s still low like this. I’ll say it again in case you didn’t get it – KEEP THE RUNS LOW IN INTENSITY THIS WEEK,  just do the mileage. Starting next week you’ll have some stuff that’ll be speedier again.

If you’re running in the Cherry Fest. Saturday, then that is your fast work for this week. Everything else is just moderate work until then. 

Tuesday we’ll have the workout at Westwoods elementary on the west side of long lake. Start time is 8:00am as usual. If someone needs a ride from veterans park or from the High School I can pick ‘em up and deliver back there after. You will have to be there at the appropriately early time tho. Let me know if you need a ride, otherwise I hope to see several of you out at westwoods. We’ll be done by 10 or earlier. This week we’ll do some work on form and form building.

SUCCESS IS NOT SOMETHING TO WAIT FOR,

        IT’S SOMETHING TO WORK FOR.

 

INITIATIVE

STEP OUT, REACH OUT, SPEAK OUT – MAKE THINGS HAPPEN.

Week 1, cycle #2

Sunday –  0

Mon – A – 7 steady run

           B – 5 comfortable

Tues – A – 6 or so  - CAMP DAY @ WESTWOODS

            B – 4

Weds – A – 3 miles and strength work / alternative work

Thurs – A – 6 steady run

             B –  5 – steady

Fri – A – 8 If you aren’t racing on Sat. then finish  faster than you started

        B –  5 to 6 miles – as above.

Sat.  A – 5  If you race, then a warmup, 5k and cool down should give you more than 5 miles.

        B – 4  As above

 

We’ve continued to have good turnouts thru last week. Now is when it begins to count more and more. If you haven’t seen some of your friends out running, give them a call. Encourage them to get out there and join you or get it done on their own.

See ya soon,   Z